Hypertrophy (i.e. larger muscles) is usually achieved through high reps and low weight Strength is usually achieved through high weight and low reps, though getting big tends to follow along with getting stronger. Depending on what you're training, "Reps in Reserve (RIR)" and intensity are two factors in whether a person is training sufficiently. I generally train with a pyramid style where I start with lower weight, higher reps, then increase the weight and lower the reps each subsequent set for 4 or 5 sets, depending on whether it's a main lift or an accessory). My heaviest set I try not to have more than 1 rep in reserve. If I can do one more than I was planning with good form, then it's time to increase the weight. I rarely Max out on singles. I have a full rack in my garage with safety straps, but I still don't see the point other than to verify my strength level. So my highest weight set is usually 4 reps. That's generally how I handle my workouts, but I think just about any program or rep scheme can be effective if the individual sticks with it.
I think you are on the right tract. But I also think it's important to fully flush out what it is you mean by light and heavy weights as it relates to the two general training goals you referenced. Id also love to talk about how the pyramid style rep scheme and how it fits into the over all plan you have for your self when going into the gym day in and day out. Because I think there could be a place for this style of lifting but its pretty specific and Id personally say its also probably not optimal for either side of the growth goals one usually has when going into the gym. Again not saying it's bad or that it has no use. Simply saying I think there are better ways about going about training when chasing after the goals that are found in this style of workout. Regarding maxing, yes defiantly agree, most adults have no Buisness maxed other then it feels good and could add an extrinsic motivation/goal to work towards which is EXTREMELY valuable and cannot be under appreciated. But regarding your last point about the effectiveness of a program. I would have to disagree. I think it's one super important to first identify why you are training in the first place. Because every training method (IE, Muscle stimulus) applied to the person will elicit pretty specific response for that individual based on a good bit of factors. Now, does this mean everyone needs to get extremely detailed in their workout plan? HECK NO!!! not even close. But I think having a goal is super crucial to a program's success. Now if the goal is simply to keep the body active and functional, yes just about anything can be beneficial, especially to the polar opposite options which is doing nothing. But without a goal based program. you will always miss the target. (Aim Small, Miss Small). just like archery, The "X" is the goal, Shot process/execution (Program and Execution) is the way we achieve this goal. All why I love archery because it's a small microcosm of decision making and practice to achieve such a simply goal. I hope that all makes sense and that I'm not coming off as a know it all. Typing a response is always sketchy to me because it lacks the human aspect. Always in love man. PS I'm still waiting on a new video to drop from you. I feel like its been awhile since I've seen one pop in my feed.
@@walderman55 thank you for the detailed response. I agree with a lot of it. I'm editing a video on the TRU Ball Ultimate Flex right now and hopefully will have it out in a few days. The archery community has been good to me and is keeping me pretty busy with orders. So free time is tough to find between work, exercise, home life and actually shooting my bow. Hopefully I'll start getting more videos out soon. I have a few scripts I'm working on now. At this point (I'm turning 40 in August) my goal is to slowly increase my strength and maintain it as best as I can without getting injured. I don't really need to put on more mass (16" arms on my 5'6" frame is plenty), though come what may. I've tried a few different methods over the last 20 years and I find the pyramid style doing 12/10/8/6/4 on main lifts (not counting strict pullups, which i just do 4 sets of as many as i can; 19 so far) and 12/10/8/6 on accessory lifts to give me a good balance of strength gains and stamina as well as keeping myself from becoming bored. For me it's about positioning my heavy sets so I can either add weight or reps to them when I'm ready. I'm up to 495x4 on a trap bar deadlift, 285x4 on flat bench, 345x4 on safety bar squats (not sure about low bar since I hurt my left shoulder doing weighted dips). The numbers keep inching their way up, so I'm happy with it. For others it might not work as effectively. It's a good amount of volume, and I do it 3 times a week hitting a push, pull and a leg each day as well as accessories. I could cut out some junk volume and do things differently, but I enjoy it as is and it serves me well. I do agree that routines need to be tailored to the individual, but exercise in general does not have to be as complicated as the fitness influencers make it look. Focusing on proper form is the most important part, and strength comes along with it. Making it interesting enough that the individual sticks with it is very important. As for what constitutes high weight and low weight, it's going to come down to the individual and his/her estimated one rep max. I'd be interested to hear how you structure your workout. You seem like you know your stuff 👍.
@@ajbholsters2035 dude I love it. I love the thought you put in to what you are doing and why you are doing it. I agree definitely, it doesn’t” have to be “ as complicated as they want to make it seem for the general public. I will say you can definitely get lost in the woods with everything if you aren’t careful. But I agree with keeping it simple and to the point as well as interesting enough for the individual. I’m sure you have heard of this, but look up periodization in its simplest form. With all the research and reading I’ve had to do over my years of being in the sports performance world, I’d say it’s the best way to stay fit while keeping this interesting block to block. The flexibility that each block can offer the individual can be specific and goal oriented while giving the person something to look forward to if they don’t like one particular block of training but need the particular results that comes with it!
With ya man! Do a lot of shoulder and core workouts, helps a lot.
It’s fundamental to long term health for sure! I’m glad there are like likeminded people out there! 💪🏾💪🏾💪🏾
Hypertrophy (i.e. larger muscles) is usually achieved through high reps and low weight
Strength is usually achieved through high weight and low reps, though getting big tends to follow along with getting stronger.
Depending on what you're training, "Reps in Reserve (RIR)" and intensity are two factors in whether a person is training sufficiently.
I generally train with a pyramid style where I start with lower weight, higher reps, then increase the weight and lower the reps each subsequent set for 4 or 5 sets, depending on whether it's a main lift or an accessory). My heaviest set I try not to have more than 1 rep in reserve. If I can do one more than I was planning with good form, then it's time to increase the weight.
I rarely Max out on singles. I have a full rack in my garage with safety straps, but I still don't see the point other than to verify my strength level. So my highest weight set is usually 4 reps.
That's generally how I handle my workouts, but I think just about any program or rep scheme can be effective if the individual sticks with it.
I think you are on the right tract. But I also think it's important to fully flush out what it is you mean by light and heavy weights as it relates to the two general training goals you referenced.
Id also love to talk about how the pyramid style rep scheme and how it fits into the over all plan you have for your self when going into the gym day in and day out. Because I think there could be a place for this style of lifting but its pretty specific and Id personally say its also probably not optimal for either side of the growth goals one usually has when going into the gym. Again not saying it's bad or that it has no use. Simply saying I think there are better ways about going about training when chasing after the goals that are found in this style of workout.
Regarding maxing, yes defiantly agree, most adults have no Buisness maxed other then it feels good and could add an extrinsic motivation/goal to work towards which is EXTREMELY valuable and cannot be under appreciated.
But regarding your last point about the effectiveness of a program. I would have to disagree. I think it's one super important to first identify why you are training in the first place. Because every training method (IE, Muscle stimulus) applied to the person will elicit pretty specific response for that individual based on a good bit of factors. Now, does this mean everyone needs to get extremely detailed in their workout plan?
HECK NO!!! not even close.
But I think having a goal is super crucial to a program's success. Now if the goal is simply to keep the body active and functional, yes just about anything can be beneficial, especially to the polar opposite options which is doing nothing.
But without a goal based program. you will always miss the target. (Aim Small, Miss Small). just like archery, The "X" is the goal, Shot process/execution (Program and Execution) is the way we achieve this goal.
All why I love archery because it's a small microcosm of decision making and practice to achieve such a simply goal. I hope that all makes sense and that I'm not coming off as a know it all. Typing a response is always sketchy to me because it lacks the human aspect.
Always in love man.
PS I'm still waiting on a new video to drop from you. I feel like its been awhile since I've seen one pop in my feed.
@@walderman55 thank you for the detailed response. I agree with a lot of it.
I'm editing a video on the TRU Ball Ultimate Flex right now and hopefully will have it out in a few days. The archery community has been good to me and is keeping me pretty busy with orders. So free time is tough to find between work, exercise, home life and actually shooting my bow. Hopefully I'll start getting more videos out soon. I have a few scripts I'm working on now.
At this point (I'm turning 40 in August) my goal is to slowly increase my strength and maintain it as best as I can without getting injured. I don't really need to put on more mass (16" arms on my 5'6" frame is plenty), though come what may.
I've tried a few different methods over the last 20 years and I find the pyramid style doing 12/10/8/6/4 on main lifts (not counting strict pullups, which i just do 4 sets of as many as i can; 19 so far) and 12/10/8/6 on accessory lifts to give me a good balance of strength gains and stamina as well as keeping myself from becoming bored. For me it's about positioning my heavy sets so I can either add weight or reps to them when I'm ready. I'm up to 495x4 on a trap bar deadlift, 285x4 on flat bench, 345x4 on safety bar squats (not sure about low bar since I hurt my left shoulder doing weighted dips). The numbers keep inching their way up, so I'm happy with it. For others it might not work as effectively. It's a good amount of volume, and I do it 3 times a week hitting a push, pull and a leg each day as well as accessories. I could cut out some junk volume and do things differently, but I enjoy it as is and it serves me well.
I do agree that routines need to be tailored to the individual, but exercise in general does not have to be as complicated as the fitness influencers make it look. Focusing on proper form is the most important part, and strength comes along with it. Making it interesting enough that the individual sticks with it is very important.
As for what constitutes high weight and low weight, it's going to come down to the individual and his/her estimated one rep max.
I'd be interested to hear how you structure your workout. You seem like you know your stuff 👍.
@@ajbholsters2035 dude I love it. I love the thought you put in to what you are doing and why you are doing it. I agree definitely, it doesn’t” have to be “ as complicated as they want to make it seem for the general public.
I will say you can definitely get lost in the woods with everything if you aren’t careful. But I agree with keeping it simple and to the point as well as interesting enough for the individual.
I’m sure you have heard of this, but look up periodization in its simplest form. With all the research and reading I’ve had to do over my years of being in the sports performance world, I’d say it’s the best way to stay fit while keeping this interesting block to block.
The flexibility that each block can offer the individual can be specific and goal oriented while giving the person something to look forward to if they don’t like one particular block of training but need the particular results that comes with it!